Monday L2

Warm-Up:

2 rounds:

10/8 Calorie Bike

10 Good mornings

5 Back Squats w/ 3s hold in the bottom

:20 Dead Hang

into…

15/12 Calorie Bike

12 Wall Balls

6 Toes to Bar

 

Strength:

Back Squat

5,3,3,1,1,1,1

New Set Every 2:00

Progressive to a heavy single for the day!

 

Metcon:

18 Minutes

Every Minute On the Minute

#1: 15/12 Calorie Bike

#2: 15 Toes to Bar

#3: 20 Wall Balls (20/14-10’/9′)

 

Elite: 18/14 Calories, 18 toes to bar

Semis: RX

Quarters: 12/9 Calories, 12 Toes to bar

 

Stimulus Check: looking for the Bike to be consistent each time finishing between :45-:50. the toes to bar should be done in no more than 3 sets the entire time, with the wallballs being close to unbroken each time

 

Optional Additional Work Sessions

Only do additional training if you’re able to recover for next training session

Consistency before additional workloads, (5 Class workouts > 3 class workouts + 

additional work

 

Accessories:

Reverse Hyper

3 x 20 (Progressive)

S.s)

Belt Squat March

3 x 1:00 @ Body Weight

Rest 1:30 Between Sets

 

45 Degree Hip Extension

3 x 20

Rest 1:00 Between

Load with a dumbbell in the front rack